Cod Parchment Packs: An Easy Week Week Din Din

Zakudya Zofunikira (potumikira)

Zikhala - 165

Mafuta - 5g

Carbs - 12g

Mapuloteni - 17g

Nthawi Yonse Mphindi 35
Konzani mphindi 15 , Cook 20 min
Mapemphero 4

Kuphika ndi zikopa ndi njira yophika yopangirabe-kodi ndani safuna kupanga ndi kuyeretsa chakudya panthaŵi yomweyo ndi mapepala apamwamba ndi okongola?

Kuphika ndi zikopa ndi njira yochepa yopangira mafuta, yosavuta komanso yodalirika yomwe imathandizira kuphika, choncho simukusowa kuwonjezera mafuta ena. Mtengo wa mafuta ochepa umapangitsa kuti mbale iyi isadere nkhawa kwa anthu omwe akudwala. Mulu wa mapuloteni, zophimba, ndi zitsamba komanso chakudya chonse chidzakonzedwa maminiti.

Zosakaniza

• 2 makapu mbatata, julienned
• 1 pounds cod, ogawidwa mu zidutswa 4
• Supuni 1 yowuma masamba anu
• 4 masupuniketi a mafuta a maolivi
• Supuni 1 ya mchere wosakaniza
• 4 magawo 4 a mandimu yatsopano

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Mangani mapepala 4 a zikopa pakati.
3. Malo ¼ a mbatata pambali imodzi ya zikopa ndi pamwamba ndi chidutswa cha khodi.
4. Fukani nsomba iliyonse ndi supuni ya supuni ya thyme, supuni 1 mafuta a maolivi, supuni ya supuni, mchere ndi kagawo ka mandimu.
5. Pindani mapepala a zikopa pa nsomba ndi ndiwo zamasamba, kenaka pindani ndikuwongolera m'mphepete mwake kuti mupange paketi yotsekedwa ndi yoboola.
6. Tumizani mapaketi ku pepala lophika ndi kuphika kwa mphindi 20.

1. Chotsani mu uvuni ndi kulola kupuma kwa mphindi zisanu musanatsegule.

Zosakaniza Zosakaniza ndi Zobwereza

Bwezerani kododo ndi zina zotsika mafuta zamtundu monga zakudya monga tilapia, shrimp, kapena flounder. Izi zonse ndizosankha zamapuloteni apamwamba kwambiri .

Mmalo mwa mbatata, yesani mitsempha yambiri ya zakudya zowonjezera zakudya monga kaloti, sikwashi, kapena zukini. Zonse zitatuzi ndizokoma mtima.

Chipatso cha cititrus ngati mandimu chingakhale chovuta poyambitsa kupweteka kwa mtima (ndiko kudziwika kwa kutentha kwa mtima), koma pangТono kakang'ono kameneka mumapezeka nsomba ndi maolivi. Kuyanjanitsa zakudya zochepa za pH kuti zithetse pH kwambiri patsiku lomaliza ndizopindulitsa pafupipafupi kwa omwe ali ndi kupweteka kwa mtima. Mwinanso, mungagwiritse ntchito zest lemon yekha.

Malangizo Ophika ndi Kutumikira

Onetsetsani kuti khungu lonse lachotsedwa pa nsomba; funsani mwini monger wanu kuti akuchitireni izi.

Mukakonzekera kukatumikira, gwiritsani ntchito mapepala a kakhitchini kuti apatse mapepala a zikopa mosavuta.

Lolani nthunzi kuthawa, ndipo tumizani pa mbale zazikulu.